09.09.2014

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
4 x Turkish Get-ups
6 x SDLHP (24/16)
8 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed before completing the following complex. Increase weight with each set.

Hang Power Snatch + Power Snatch + Snatch

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“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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Skill Development
2-3:00 of L-sit on Dumbbells or Rings